Diabetes have become a global problem that impacts millions of people around the world. High blood glucose levels are one of its defining characteristics, and they can cause a number of consequences, such as heart disease, renal disease, nerve damage, and blindness. The good news is that physical activity can help with diabetes management and prevention.
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What is Diabetes?
Diabetes is a chronic illness that interferes with the body’s ability to metabolize glucose, a type of sugar that is used as the body’s main fuel source. Type 1 diabetes and type 2 diabetes are the two basic kinds of the disease.
When the cells in the pancreas that make insulin, a hormone that helps control blood glucose levels, are attacked and destroyed by the body’s immune system, type 1 diabetes develops.
The body develops a resistance to insulin, or the pancreas is unable to generate enough insulin to fulfil the body’s demands, leading to type 2 diabetes.
Role of Physical Activity in Diabetes Prevention
Did you know that 90% of all diabetes cases are Type 2? Physical activity can help prevent Type 2 diabetes by improving insulin sensitivity and glucose metabolism. It also helps to maintain a healthy weight, which is a significant risk factor for developing Type 2 diabetes.
Physical activity also helps to reduce the risk of developing diabetes by improving cardiovascular health. Diabetes is a significant risk factor for cardiovascular disease, which is the leading cause of death among people with diabetes. Regular physical activity helps to improve blood flow and reduce inflammation, which can lower the risk of heart disease.
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Role of Physical Activity in Diabetes Management
Physical activity is also crucial in managing diabetes. Regular exercise can help improve blood glucose control by increasing insulin sensitivity and reducing insulin resistance. It also helps to improve cardiovascular health, which is essential for people with diabetes, who are at increased risk for heart disease.
Exercise can also help people with diabetes lose weight, which is an essential component of diabetes management. Losing weight can help improve blood glucose control and reduce the risk of complications such as heart disease, kidney disease, and nerve damage.
Types of Physical Activity
There are several types of physical activity that can be beneficial for people with diabetes. These include:
Aerobic exercise, such as walking, running, cycling, or swimming, is an essential component of diabetes management. It helps to improve cardiovascular health, increase insulin sensitivity, and reduce the risk of complications.
Resistance training, such as weightlifting, is also important for people with diabetes. It helps to build muscle mass, which can improve insulin sensitivity and glucose metabolism.
Flexibility training, such as stretching or yoga, can help improve joint mobility and reduce the risk of injury during exercise.
Balance training, such as Tai Chi, can help improve balance and reduce the risk of falls, which is essential for people with diabetes who are at increased risk for foot ulcers and other injuries.
How Much Physical Activity is Required?
Depending on the person’s age, weight, and general health, different levels of physical exercise are needed for managing and preventing diabetes. It is generally advised that persons with diabetes should exercise for at least 150 minutes per week of moderate-intensity aerobic activity, spaced out across at least three days per week, with no more than two days without exercise in a row.
Low-intensity exercises like walking or light gardening might still be beneficial for your health if you are unable to indulge in moderate-intensity exercise. Additionally, resistance training should be done at least twice a week, with eight to ten exercises that concentrate on the main muscle groups.
Tips for Incorporating Physical Activity into Diabetes Management and Prevention
It can be difficult to fit exercise into your daily schedule, yet it is crucial for managing and preventing diabetes. These tips will help you a long way:
Begin slowly: Start out cautiously and build up the length and intensity of your workouts if you are new to exercising. This will guarantee that you follow your fitness plan and help prevent injury.
Discover activities you like: Exercise doesn’t have to be monotonous or boring. Whether it’s dancing, hiking, or playing sports, find things you like to do. This will keep you inspired and make working out more fun.
Make a habit out of it: Include exercise in your regular routine by going for a brisk stroll after supper or by doing.
A healthy lifestyle plays a key role in managing diabetes and this lifestyle includes exercising and eating properly. Diabetes itself is not a big problem but how you manage it becomes crucial because an improper management can lead to fatal diseases.